Chinese Vegetable Stir Fry

Chinese Vegetable Stir Fry

This recipe is so quick and easy it makes a perfect after work dinner. If you like, you can add tofu, but this dish is really tasty and nutritious as it is.

CAL P/SERVE
272
kJ P/SERVE
1140
FAT P/SERVE
4.5g
CARBS P/SERVE
38.3g
PROTEIN P/SERVE
11.0g
SUGAR P/SERVE
18.8g
SODIUM P/SERVE
1420g
FAT
%
0.8%
ENERGY RDI%
13.1%

We have kept the chille heat down in this recipe, but if you like your food hot, please use 1 tsp. of chilli paste. Also if you can’t get hold of Bok Choy or Pac Choy, just use spinach leaves.

Ingredients

  • 2 spring onions, sliced on an angle
  • ½ onion, sliced
  • ½ red capsicum, sliced
  • 6 green beans cut into chunks
  • 6 mushrooms, sliced
  • 1 carrot cut into sticks
  • ½ bok choy or pak sum (or spinach leaves)
  • 1 cup broccoli
  • ½ cup baby corn, canned, drained
  • 1 tsp. sesame oil
  • 1 tsp. grated ginger
  • 2 tsp. garlic, crushed
  • ¼ tsp. chilli paste
  • 1 cup vegetable stock, hot
  • 1 tbsp. soy sauce
  • 2 tbsp. oyster sauce
  • 2 tbsp. hoi sin sauce
  • 1 tsp. brown sugar
  • 1 tsp. cornflour

Method

  1. Mix together in a small bowl Soy/Oyster/Hoisin sauce with brown sugar and set aside.
  2. Boil kettle and in a large bowl soak the rice noodles for 3-4 mins then drain.
  3. Heat a wok or non-stick fry pan on med high heat.  Add sesame oil and stir fry onion for 2 mins.  Add capsicum and stir fry a further 2 mins.
  4. Add broccoli and carrot and ½ stock and place a lid on or over to steam the broccoli for 1-2 mins.
  5. Take off lid and add garlic, chilli and ginger and stir fry for another minute.
  6. Add beans, mushrooms, corn, Bok Choy and stir fry.  Add remaining stock and cornflour mixed together and stir fry for another few minutes.
  7. Add noodles, and sauce and stir so everything is incorporated.
  8. Serve immediately.

Nutrition Table

Servings: 2 Serving size:555g
Average Serve Average 100g
Energy 1140 kJ 205 kJ
  272 Cal 49 Cal
Protein 11.0 g 2.0 g
Fat, total 4.5 g 0.8 g
- Saturated 0.8 g 0.1 g
Carbohydrate 38.3 g 6.9 g
- Sugars 18.8 g 3.4 g
Sodium 1420 mg 255 mg

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